A one horse open sleigh

• When:  10/04/2017

• QIC:  Willie & TapOut 

• The PAX:  Dimples, Mr. Bean, Iron Horse, Pebbles, Hawkeye, Magneto, Going Once, GameBoy, QIC Willie, QIC TapOut

10 strong ones showed up in the gloom ready to work.  They showed up to push themselves further than they would on their own and to be challenged by something guaranteed to be hard and a mission unknown.  Its an honor to be a part of this group of leaders

Warm up (QIC TAP OUT)
Ssh.x30 F3CT
Merkins 10’wide,  10 elbows in, 10 diamon
Red rockers 10 per leg
5 burpees

The Thang
TAPOUT QIC 1ST 20
200’yd.shake n bake sled push
LUNG/LEG/HEART EXPLODERS
Teams of 2) 250’yd sled push rotation through pax
Pax in waiting for sled push
abs, squats, bear craw, 100 yd sprints, merkins, red rockers etc.
200’yd shake n bake sled push home

WILLIE QIC LAST 20MIN WILLIE
HIIT (16 exercises of 4 rounds of 4 workouts each x 2)  20 seconds AMRAP with 10 econds rest
Round 1) x 2
burpees, SSH, Merkins, high knees
rest 1 min
Round 2) x 2
Jump rope,  Dips, Mountain Climbers, American Hammer
rest 1 min
Round 3) x 2
Sumo jump squats,  plyo skiiers, Lunges, LCBC
rest 1 min
Round 4) x 2
High knees, up and outs, frog jumps
COT
Prayers for our brothers and family members battling cancer, divorce, family unity, job searches, sleep deprivation, injuries etc.  We all have our struggles and most unknown to others.  Give someone the benefit of the doubt.  Love like Jesus and See like Jesus.
Mission Field Ideas/Options:   Rev. is starting to work in Jax soon on inner city ministry to help families grow stronger. On another note:  Idea about praying for our schools and playgrounds where we post as we work out.

Prayer & Pledge